Performing these back exercises may alleviate lower back discomfort during running, according to a physiotherapist's claim.
Stretching the lower back offers several benefits for runners, including reducing muscle tightness, alleviating lower back pain, preventing injury, and improving spinal flexibility and posture [2][5]. Runners commonly experience tightness and compression in the lower back due to repetitive impact and gravity, so stretching helps decompress the spine and relax back muscles, reducing pain and stiffness after runs.
Key benefits of lower back stretching for runners include:
- Elongating tight muscles to prevent injury and reduce soreness
- Improving flexibility and range of motion in the lumbar spine
- Easing stiffness caused by lactic acid buildup during running
- Helping decompress and realign the spine compressed from running impacts
- Reducing or preventing lower back pain that many runners experience post-run [2][4]
A commonly recommended gentle stretch for the lower back is the Supported Knee to Chest Stretch, which resets the spinal resting position and safely relieves lower back tension [1].
For core-strengthening exercises that support lower back health and running performance, engage deep core muscles such as the transverse abdominis and multifidus to provide spinal stability and reduce lumbar strain caused by weak abdominals or hips [1][4]. Incorporate exercises such as planks (front and side), bird-dogs, bridges, and cobra stretches to build strength and endurance of core and back muscles [4]. Core stabilization exercises enhance balance, promote better posture, and improve running mechanics, indirectly reducing lower back pain risk [4].
The routine developed by physical therapist Tash Gale includes seven stretches: roll down, downward dog, child's pose, cat-cow, modified child's pose, kneeling hip flex stretch, and figure four stretch. Each stretch should be held for 30 to 60 seconds [3]. It is important to avoid experiencing serious discomfort while performing the moves and to consult a medical professional if you have regular, ongoing back pain before starting a new exercise routine.
Limited mobility in the back can negatively impact running form by restricting natural movement patterns, leading to injury or restricting deep breathing while running [1]. The increased energy demands from limited spinal mobility could make running feel more tiring [2]. Improving lower back mobility through stretching could potentially improve running performance [2]. The routine does not require any equipment and can be done anywhere, anytime [3].
In summary, regular lower back stretching combined with targeted core strengthening improves spinal mobility, reduces lower back pain, supports efficient running form, and lowers injury risk for runners [1][2][4]. Stretching the lower back is important for maintaining a healthy running form and preventing injury, while core-strengthening exercises are recommended for additional support to the spine and improved running performance.
- Engaging in yoga, which often incorporates lower back stretches, can boost flexibility and help realign the spine, thus alleviating pain and improving health-and-wellness for runners.
- The science behind fitness-and-exercise reveals that stretching the lower back can reduce lactic acid buildup, thereby easing stiffness and enhancing post-run recovery for runners.
- Incorporating sports such as yoga, which promote flexibility and core strengthening exercises, can potentially improve running form and performance, while reducing the risk of lower back injuries.
